Cooking Guide

The Difference Between Salmon And Chicken: Two Tastes, One Choice

You’ve probably heard that salmon is a great source of protein.

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But how does it compare to chicken?

Is one healthier than the other?

And if so, which should you eat more often?

Let’s take a look at the facts about salmon and chicken to see what we can learn about these two popular proteins.

What is salmon?

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Salmon refers to different species of ray-finned fish that belong to the family Salmonidae.

It is a type of delicious and fatty dish that is mostly found in the North Atlantic and the Pacific Ocean.

However, today, many parts of the world have started raising salmon, which is usually fattier and less healthy than natural salmon from the ocean.

Salmon is known as one of the most nutrient-dense foods in existence.

It contains an omega 3 ratio that is 10 times higher than any other source found in nature, making it one of the healthiest choices of food in the world.

The protein content is also substantial for those looking to supplement their meat intake with something different.

Salmon often has pink to orange flesh and its skin ranges from light to dark shades of grey.

It is usually sold cut into fillets with or without skin.

Salmon is also a versatile kind of fish that can be eaten raw like sushi or sashimi in Japanese cuisine, pan-fried, or baked in the oven.

The result should be crispy skin and succulent flesh that is not overcooked or raw.

What is chicken?

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Chicken is one of the most popular kinds of meat in the world.

Chicken is affordable, delicious, nutritious, and versatile, that’s why it is a sought-after ingredient of any housewife.

Chicken can come from any breed and is considered white meat which is a healthier alternative for red meat like pork, meat, and lamb.

Chicken is high in protein and many essential nutrients, but low in saturated fat, making it lower in calories, cholesterol, and ideal for people who have a history of heart disease or just simply want something tasty to eat without sacrificing their weight and health.

Chicken can be sold the whole bird, which is perfect for baking or roasting styles, while the individual cuts like chicken breast, chicken thighs, or chicken wings are more suitable to be deep-fried, grilled, or baked.

What are the differences between chicken vs salmon?

Chicken and salmon are two different kinds of protein with many distinctive features.

The comparison table below will give you a closer look at how salmon and chicken differ from each other:

TypeFishPoultry meat
AppearanceUsually grey skin with orange fleshYellow skin with bright pink meat (black chicken is solid black from the inside out)
TasteA bit fishy, mildly flavored meat, oilyMildly sweet, nutty flavor
Nutrient valueRich in omega 3, high-quality protein, vitamin B12Rich in protein, phosphorus, selenium, folate, iron, zinc, niacin
Type when soldMainly sold in fillets with or without skin  Can be sold in the whole bird or in primal cuts (breast, wings, legs, thighs, drumsticks,…)
Common usePan-fried, baked or eaten raw The head can be used to make soup or stewThe whole chicken is perfect for baking or roasting Chicken cuts are grilled, deep-fried, baked, or broiled

What are the similarities between chicken vs salmon?

Chicken and salmon also share many similarities besides their key differences:

1.    Chicken and salmon are rich sources of protein and many nutrients

Both are healthy options that are rich in protein and many essential nutrients, including iron, omega-3 fatty acids, zinc, B-vitamins, and phosphorus that benefit our health in many ways.

Chicken and salmon can be great substitutes for red meat like pork and beef which are reputed for being high in saturated fat and can pose a risk to our heart health.

2.    Chicken and salmon are both versatile in the cooking method as well as their accompaniments

Not only being nutritious but chicken and salmon also versatile proteins that can be cooked and served in numerous ways.

Salmon is usually eaten raw in Japanese cuisine (sushi or sashimi), pan-fried, or baked.

Meanwhile, the chicken should be fully cooked in different ways, such as grilling, deep-frying, roasting, baking, or boiling.

Both can be served with rice, pasta, salad, grilled or steamed vegetables, or mashed potatoes.

Which one is better?

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It’s clear that both salmon and chicken are great sources of protein and nutrients.

However, salmon is not always available in any part of the world like chicken.

Ideally, you’ll be able to incorporate a variety of proteins into your diet for optimal health.

You might try eating some fish on Monday night and then switching up with chicken on Tuesday night so that you don’t get bored or tired from eating the same thing all week long.

So do you have your own favorite one between salmon and chicken?

Emily W.

Emily Wong is an Asian-American food writer the founder of With nearly 8 years of experience, she has a passion for making cooking accessible to everyone and sharing her personal experiences with food. Emily's vision for is to create a community of food lovers who are passionate about cooking, eating, and sharing their experiences with others. Read my story
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